gmail nightmare

I have had my gmail contact sync deactivated due to nightmares with duplicate and triplicate contacts. I spoke with 611 today, they told me to back up my contacts to my SD, then erase everything on my gmail account via my computer. Then i was told to sync my contacts from my phone, it won't let me sync my contacts, it gives me an error then erases several contacts.

Goals:

Clear out my gmail
get all my contacts erased from my phone
get all my "backed up numbers" from my sd onto my phone
get all my numbers on my phone onto my gmail.